Free Back Pain Exercises Biblioteca de Fisioterapia
UPPER BACK & THORACIC Colchonete • Intermediário Discs: T3-T4, T4-T5, T5-T6, T6-T7, T7-T8, T8-T9, T9-T10

Extensão Torácica com Rolo de Espuma

The thoracic spine naturally curves into kyphosis, but desk posture exaggerates this into a rigid slump. Placing a foam roller or rolled towel across the mid-back creates targeted extension fulcrums (T3-T9) to reverse hunching and uncompress anterior disc margins.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - T-SPINE FOAM ROLLER EXTENSION
T-SPINE FOAM ROLLER EXTENSION
🎯 T3-T9 Kyphosis Reversal

Execução Passo a Passo

PROTOCOLO CLÍNICO
  1. 1 Sit on the floor with knees bent and place a foam roller horizontally behind your upper back (just below the shoulder blades).
  2. 2 Interlace your fingers behind your head to fully support your neck and cervical spine.
  3. 3 Keep your buttocks on the floor and gently extend your upper back backward over the roller.
  4. 4 Take a slow, deep breath at the end range of extension without arching your lower back.
  5. 5 Return to upright and roll the roller 1-2 inches up toward the top of your shoulder blades, repeating the extension.
🎯

PONTOS-CHAVE DE POSTURA

  • ✓ Keep your neck neutral by supporting your head with your hands like a hammock.
  • ✓ Do not roll onto your lower back; keep the roller strictly between T1 and T10.
⚠️

ERROS A EVITAR

  • ✗ Never place the foam roller under your lower lumbar spine.
  • ✗ Do not pull on your neck or chin.
🛑

CONTRAINDICAÇÕES E QUANDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Severe thoracic osteoporosis (risk of compression fracture)
  • Acute vertebral fracture
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
DOSAGEM CLÍNICA
Tempo de Sustentação 10 Seconds
Repetições 5-8 extension waves
Séries Prescritas 2 sets
Dificuldade Intermediário
Posição Colchonete
MÚSCULOS ALVO
Thoracic Erector Spinae Interspinous Ligaments Pectorals
MÚSCULOS ESTABILIZADORES
Multifidus Latissimus Dorsi